The Healthy Programmer

What do you do to stay healthy?

Transcript

1. THE HEALTHY PROGRAMMER WHAT DO YOU DO TO STAY HEALTHY?
2. SPEAKERDECK.COM/
 NATHANY/
 THE-HEALTHY-PROGRAMMER
3. @NATHANY
4. STATISTICS CANADA EXPECTED LIFESPAN 0 23 45 68 90 1921 1926 1931 1936 1941 1946 1951 1956 1961 1966 1971 1976 1981 1986 1991 1996 2001 2006 2011 ▸ Yves Decady and Lawson Greenberg. 2014. “Ninety years of change in life expectancy” Health at a Glance. July. Statistics Canada Catalogue no. 82-624-X.
5. STATISTICS CANADA FUNCTIONAL HEALTH 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 ▸ Yves Decady and Lawson Greenberg. 2014. “Ninety years of change in life expectancy” Health at a Glance. July. Statistics Canada Catalogue no. 82-624-X.
6. LONGEVITY THE BLUE ZONES ▸ Ikaria, Greece ▸ Okinawa, Japan ▸ Sardinia, Italy ▸ Loma Linda, California ▸ Nicoya Peninsula, Costa Rica
8. HEALTHY FOOD IS NOT A BOOLEAN HEALTHFUL EATING ▲ Shredded Wheat
 ▲ Mini-Wheats
 ▲ Steel cut oats, 
 Red River ▲ Rolled oats, 
 Quick oats ▲ Instant oatmeal (flavoured)
9. HEALTHY FOOD IS NOT A BOOLEAN HEALTHFUL EATING ▲ Raw almonds ▲ Roasted almonds ▲ Almond milk ▲ Carrot sticks ▲ Nuts and seeds ▲ Granola bar,
 Chocolate bar
10. Eat a variety of healthy foods each day Choose whole grain foods Make water your drink of choice Eat protein foods Have plenty of vegetables and fruits
11. CANADA’S FOOD GUIDE A VARIETY OF HEALTHY FOODS ▸ “Eat plenty of vegetables and fruits, whole grain foods” ▸ “Limit highly processed foods” ▸ “Make water your drink of choice. Replace sugary drinks with water”
12. NO CALORIE COUNTING SATIETY ▲ Fibre ▼ Free Sugars
13. YO!! SWEETNESS SUGAR ▸ Many names: sucrose, dextrose, honey, agave, fruit concentrate. ▸ Sucrose breaks down into: ▸ Glucose (blood sugar) ▸ Fructose (sweetness)
14. “SUGAR SUBSTITUTES DO NOT NEED TO BE CONSUMED TO REDUCE THE INTAKE OF FREE SUGARS.” Canada’s Dietary Guidelines OTHER ARTIFICIAL AND NATURAL SWEETENERS
15. HOW MUCH? RECOMMENDATIONS ▸ World Health Organization ▸ Reducing the intake of free sugars to less than 10% of total energy intake ▸ 200 calories = 50g ▸ Health Canada ▸ Proposed daily value (DV %) of 100g total sugars

16. “TO MANY, TOTAL ABSTINENCE IS EASIER THAN PERFECT MODERATION.” Saint Augustine SHOOT FOR ZERO
17. CANADA’S FOOD GUIDE HEALTHY FATS ▸ “Choose foods with healthy fats instead of saturated fat” ▸ “lower your risk of heart disease… 1 of the leading causes of death in Canada” ▸ “Foods containing healthy fats” ▸ nuts, seeds, avocado ▸ fatty fish, vegetable oils, soft margarine
18. CALDWELL B. ESSELSTYN, JR., M.D. PREVENT AND REVERSE HEART DISEASE ▸ 32 months of a plant-based diet ▸ Without cholesterol lowering medication
19. DR. NEAL BARNARD’S PROGRAM FOR REVERSING DIABETES ▸ Fat “gums” up cells ▸ Interferes with insulin signalling
20. WHAT TO AVOID SATURATED FAT ▸ Fatty meats ▸ High fat dairy products ▸ Palm oil and coconut oil
21. KICK THE HABIT ADDICTIVE FOODS ▸ Alcohol ▸ Caffeine ▸ Sugar ▸ Casomorphins (in cheese)
22. CANADA’S FOOD GUIDE PROTEIN ▸ “Choose protein foods that come from plants more often.”
23. HOW MUCH? RECOMMENDATIONS ▸ Women ▸ 46g per day ▸ Men ▸ 56g per day
24. THE VEGAN STARTER KIT PROTEIN IN 2,000 CALORIES Pinto Beans 186g Lentils 157g Broccoli 146g Peas 135g Corn 79g Oatmeal 62g Carrots 49g Blueberries 48g Brown rice 43g Potatoes* 42g
25. B12 SUPPLEMENTS
26. TRACE MINERALS IODINE ▸ Seaweed ▸ Iodized salt
27. “EVERY 50 GRAM PORTION OF PROCESSED MEAT EATEN DAILY INCREASES THE RISK OF COLORECTAL CANCER BY ABOUT 18%” World Health Organization CARCINOGENS
28. “BLOOD TAKEN AFTER THEY STARTED EATING HEALTHIER SUPPRESSED CANCER GROWTH SIGNIFICANTLY BETTER” Michael Greger M.D. FACLM HOW NOT TO DIE FROM BREAST CANCER
29. “COW’S MILK STIMULATED THE GROWTH OF HUMAN PROSTRATE CANCER CELLS” Michael Greger M.D. FACLM HOW NOT TO DIE FROM PROSTRATE CANCER
30. OPEN DISCUSSION
31. RESOURCES ONLINE ▸ Canada’s Food Guide
 https://food-guide.canada.ca/en/ ▸ Physicians Committee for Responsible Medicine
 https://www.pcrm.org/ ▸ VegSource
 https://www.youtube.com/user/headveg/
32. RESOURCES DOCTORS ▸ Caldwell Esselstyn Jr., M.D. ▸ Dean Ornish, M.D. ▸ Ellsworth Wareham, M.D. ▸ Joel Fuhrman, M.D. ▸ John McDougall, M.D. ▸ Kim Williams, M.D. ▸ Michael Greger, M.D. ▸ Michael Klaper, M.D. ▸ Milton Mills, M.D. ▸ Neal Barnard, M.D. ▸ Robert Lustig, M.D. ▸ T. Colin Campbell, PhD
33. RESOURCES BOOKS ▸ The Blue Zones ▸ The China Study ▸ The Cheese Trap
 ▸ Dr. Neal Barnard’s Program for Reversing Diabetes ▸ Fat Chance ▸ How Not To Die ▸ The Starch Solution ▸ Prevent and Reverse Heart Disease ▸ The Vegan Starter Kit
34. RESOURCES COOKBOOKS ▸ The China Study Cookbook ▸ The Engine 2 Cookbook ▸ The How Not To Die Cookbook ▸ The Plant Pure Nation Cookbook ▸ Veganomicon
35. PLANET EATER NATHAN YOUNGMAN ▸ nathany.com ▸ hello@nathany.com ▸ @nathany ▸ https://www.instagram.com/planet_eater/ ▸ https://speakerdeck.com/nathany/the-healthy- programmer